Alec Titan
Cardio is often believed to hinder muscle growth, but does it burn muscle pump? The short answer is no—cardio does not burn muscle tissue as long as you're consuming an adequate number of calories and protein. However, excessive cardio can decrease your potential muscle growth, and it's important to do it at the right time and in the right way.
| Characteristics | Values |
|---|---|
| Cardio Burns Muscle | False, unless not combined with weight training or a nutritious diet |
| Cardio and Muscle Growth | Cardio can improve muscle quality and safeguard against losing muscle innervation capability |
| Cardio and Weight Training | Cardio should be done after weight training or after a minimum gap of 6 hours |
| Ideal Cardio Sessions | 2-3 sessions per week, under 30 minutes per session |
| Calories and Cardio | Caloric surplus is required for muscle building, cardio helps burn calories |
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What You'll Learn
Cardio and weight training can coexist in a workout routine
Cardio and weight training can absolutely coexist in a workout routine. However, it is important to be mindful of how you integrate the two. For example, performing cardio and weight training in the same workout may hinder your performance. A 2016 study showed that participants who did cardio before lifting weights experienced a significant decrease in their workout performance. Therefore, it is recommended to separate the two workouts by at least 6 hours, or perform them on alternate days.
If your main goal is to build muscle and strength, it is important to prioritise weight training over cardio. Keep your cardio sessions to 2-3 20-30 minute sessions per week to support muscle growth. Additionally, focus on low-impact cardio exercises such as cycling, rowing, or incline walking to preserve your energy for lifting weights.
It is also important to consider your diet when combining cardio and weight training. Ensure that you are consuming an adequate amount of calories and protein to support muscle growth. Avoid extreme calorie restriction, as this can lead to muscle loss, especially if you are not lifting weights.
Ultimately, the decision to include both cardio and weight training in your workout routine depends on your fitness goals and personal preferences. It is important to listen to your body and adjust your routine as needed. Experiment with different combinations of cardio and weight training to see what works best for you.
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Cardio does not burn muscle tissue
However, too much endurance activity and long bouts of exercise can cause a loss of lean muscle mass, especially during periods of caloric restriction. If your goal is to build muscle, it is recommended to keep cardio sessions under 2-3 20-30 minute sessions per week. It is also important to separate cardio and lifting workouts, as a 2017 study found that performing a 30-minute cycling session 24 hours after a biceps workout resulted in almost twice the amount of muscle hypertrophy compared to performing the session immediately after.
While cardio can help burn calories, it is not the best way to lose fat. A person can lose fat and reach a low body fat percentage without doing cardio, as long as they are eating a healthy diet. Cardio can help a person eat more food and burn extra calories, but it should not be relied upon to lower body fat percentage.
It is also important to note that a lack of weightlifting is often the problem when it comes to muscle loss, rather than aerobic exercise. Research has shown that when combined with resistance training, aerobic exercise is more effective than strength training alone in reducing body fat percentages.
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Excess cardio can slow muscle growth
Excessive cardio can slow muscle growth, but it won't make you lose muscle if you avoid common mistakes. Firstly, it is important to understand how cardio affects muscle growth. Cardio improves muscle recovery, metabolic responses to food, and conditioning, making the transition from "bulking" to "cutting" easier on the body. It also increases muscle protein synthesis and muscle hypertrophy, which is particularly beneficial for older adults experiencing muscle loss. Additionally, low-intensity cardio stimulates the appetite, aiding in consuming enough calories for muscle growth.
However, performing excessive cardio can interfere with muscle growth. Doing cardio at the wrong time, such as before or immediately after a lifting workout, can decrease workout performance and negatively impact muscle growth. If cardio is done for too long, with high intensity, or too frequently, it can prevent muscle growth by impacting the central nervous system and muscles being worked. This is especially true if it is done at the expense of proper weightlifting and adequate calorie and protein intake. Extreme calorie restriction, whether through diet or excessive cardio, leads to muscle loss.
To optimize muscle growth, it is recommended to separate cardio and weightlifting workouts or do weightlifting first if done on the same day, allowing at least 6 hours between the two. Keep cardio sessions under 30-45 minutes per workout and a total of 2-3 hours of cardio per week. Focus on low-impact cardio like cycling, rowing, or incline walking to save energy for lifting.
In summary, excessive cardio can slow muscle growth, but with proper planning and execution, it is possible to incorporate cardio into a muscle-building routine without negative consequences.
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Caloric surplus is key to building muscle
Cardio has been shown to have little impact on muscle growth, provided it is done in moderation and complemented with weightlifting and a proper diet. While cardio can help burn calories, it is not the most effective method for losing fat. Instead, a caloric deficit is the primary driver of fat loss.
To build muscle, a caloric surplus is essential. This means consuming more calories than you burn in a day. However, it is important to note that not just any surplus will do; the quality of the calories matters. “Dirty bulking," or consuming excessive calories, will likely lead to unnecessary gains in body fat. A more conservative approach, such as "clean bulking," is recommended, especially for those who are already at a healthy weight. This method focuses on consuming a surplus of high-quality calories from specific foods while engaging in high-intensity workouts to build muscle mass.
The amount of caloric surplus one should aim for depends on their experience level. A 2019 study suggests that beginners can target a surplus of 10% to 20%, increasing body weight by 0.25% to 0.5% weekly. More advanced bodybuilders should be cautious about their caloric intake as excessive surpluses may lead to increased fat gain rather than muscle growth.
To maximize muscle growth, it is recommended to separate cardio and weightlifting sessions. Research has shown that performing cardio 24 hours after a weightlifting session can lead to a significant increase in muscle hypertrophy. Additionally, it is advised to keep cardio sessions under 30-45 minutes and no more than 2-3 hours per week if muscle growth is the primary goal.
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Low-impact cardio is best for muscle growth
Cardio training is often believed to hinder muscle growth and burn muscle tissue. However, this is a misconception—cardio alone does not burn muscle tissue. In fact, aerobic exercise can improve muscle quality and protect against losing muscle innervation capability. It also helps maintain strength in both younger and older individuals.
That being said, excessive cardio can interfere with muscle growth. Therefore, it is important to perform cardio in moderation, especially if your primary goal is to build muscle. Low-impact cardio exercises are ideal in this case, as they reduce stress or pressure on your joints, allowing you to build muscle without putting excessive strain on your body.
Low-impact cardio exercises are generally safe and can be performed by almost anyone, regardless of their fitness level. They are particularly beneficial for individuals with joint pain or those new to working out. Additionally, they are recommended for people with certain health conditions, such as osteoporosis or pregnancy, to minimize strain on their bodies. Examples of low-impact cardio exercises include:
- Swimming: Swimming is a "no-impact" workout as it involves no force on your joints. It incorporates elements of cardio, strength, and flexibility.
- Cycling: Cycling is an intense low-impact exercise that can be done indoors or outdoors. It is easy on the joints and can be adjusted for intensity by shifting gears or choosing different routes.
- Walking: Walking is one of the most accessible forms of low-impact cardio. It is a great way to stay active on recovery days and get some fresh air.
- Skating: Skating provides a counter-stimulus to the muscles and joints of the lower body, working your legs differently from walking or running.
- Yoga: Yoga is a low-impact workout that improves flexibility, mobility, and core strength. It helps stabilize and protect joints during other workouts.
By incorporating these low-impact cardio exercises into your routine, you can promote muscle growth while minimizing the risk of injury and strain on your body.
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Frequently asked questions
Cardio alone does not burn muscle tissue. However, if you do cardio excessively and do not consume an adequate amount of calories and protein, it could decrease your potential muscle growth.
It is recommended to keep cardio sessions under 2-3 20-45 minute sessions per week if you want to focus on building muscle. It is also important to do cardio after lifting weights, or at least 6 hours before or after a weight training session.
Cardio can help build muscle when combined with weight training and a proper diet. Cardio increases muscle protein synthesis and muscle hypertrophy, which leads to muscle growth.
